: Teams (often in pairs or groups of three) compete to reach specific distance milestones on the rower.
: Visual summaries of class energy and leaderboards can often be found on studio-specific Instagram pages .
: Milestone achievements are marked by virtual or physical "flags"—for example, reaching 3,000 meters might earn a green flag, while 5,000+ meters earns a red flag. capture-the-flag-otf
For a detailed breakdown of the workout's structure and member experiences, the following resources are highly regarded:
: While one partner rows for distance, the other(s) complete a series of treadmill and weight floor exercises. Partners swap roles once the non-rowing tasks are finished. : Teams (often in pairs or groups of
: Community forums like Reddit's Orangetheory community provide historical workout templates and advice on how to pace yourself.
The workout is typically structured as a 23-minute partner block designed to test cardiovascular endurance and teamwork: For a detailed breakdown of the workout's structure
: The Orangetheory Fitness Website offers general context on how these signature challenges fit into their science-based heart rate training.